Friday 9.29.17

By: 0

PERFORMANCE/FITNESS
A. Back Squat Prep
Squat Hold w/o Barbell x 2 minutes
Feet Together Squat x 3 reps
Sumo Stance Squat x 3 reps
Back Squat x 5 reps
.
B. Three Sets:
Back Squat x 10 reps
rest 30s
Dumbell Renegade Row w/ pause at top + 3s lower in each rep x 6 reps
rest 2-3 minutes
.
**Build to Heavy 10 Rep Today. Take the full rest periods to ensure you can take bigger jumps. Goal is not PR necessarily, get to 90% of 10RM or Better**
.
C. “Fran”
For Time
21.15.9
Thruster 95/65#
Pullup
.
**Scale Options for Pullups**
Scale Reps 21s =50 s 15s = 40s 9s =30s***
or
Jumping Pullups – Measure Forearm Height to Middle of the bar**

Thursday 9.28.17

By: 0

PERFORMANCE
A. Split Jerk Prep
Behind Neck Front Rack Mobility x 15-20s/side
Strict Press x 3 reps
Dip Hold x 3 reps
Push Press w/ pause in Dip x 3 reps
Split Jerk w/ pause in Dip x 3 reps
.
B. Split Jerk w/ pause in Dip of first rep x 2 reps – 10 minutes to build to Heavy Double
.
**Build to Heavy Double. Goal is not PR necessarily, get to 90% of 2RM or Better**
.
C.  Three Rounds for time
10 Deadlift 275/185#
15 Ring Dips
30 Double unders
.
Deadlifts should be done in 3-4 sets Max (45s or less)
Dips Should be done in 60s or less Scale Reps or Movement regression accordingly
Double Unders 30s or less. Scale to 30s Armap if necessary 
.
FITNESS
A. Split Jerk Prep
Behind Neck Front Rack Mobility x 15-20s/side **Reinforce Elbow Position for Jerk**
Strict Press x 3 reps **Reinforce Bar Path**
Dip Hold x 3 reps **Reinforce Vertical Torso**
Push Press w/ pause in Dip x 3 reps  **Reinforce Hip Extension**
Split Jerk w/ pause in Dip x 3 reps **Reinforce Catch Position of Jerk**
.
B. Four Sets:
Push Press w/ pause in dip of first rep only x 3 reps
rest 10-15 seconds
Single Leg Romanian Deadlift x 4-6/leg
rest 10-15 seconds
Single Leg Plank x 20-30 seconds/ side
rest 60-90 seconds
.
**Push Press -Build to Heavy Triple Goal is not PR necessarily, get to 90% of 3RM or Better**
.
C.  Three Rounds for time
10 Deadlift
15 Pushups
30 Double unders or 90 Single Unders

Wednesday 9.27.17

By: 0

PERFORMANCE/FITNESS
A.  Two Sets:
Support on Rings x Max Effort
Scap Pullup + Pull to 90 degrees (1+1) x 4-6 reps
Single Leg Wall Squat x Max Effort **Leg Fully extended during hold**
Rest 2 minutes btw sets
 .
**If you cannot PR on Time or Reps, focus on PRing on Technique**
 .
B.  Three Sets:
Complete as many rounds and reps as possible in 4 minutes
2/1 Wall Walk
4 Kettlebell Deadlift 70/55# per hand
60’ Kettlebell Farmers Carry
8 Air Squats
rest 2 minutes btw sets
 .
**Pick up where you left off**
.

Tuesday 9.26.17

By: 0

PERFORMANCE
A. Hang Clean Prep
Front Squat w/ pause x 3 reps
Hip Muscle Clean x 3 reps
Hip Clean x 3 reps
Clean from Mid Thigh x 3 reps
Clean from above knee x 3 reps
.
B. Hang Clean + Front Squat (1+1) – 10 minutes to build to Heavy Double
.
**Build to Heavy Single Goal is not PR necessarily, get to 90% of 1RM or Better**
.
C. Every 3 minutes x 4 sets (12 minutes)
3 Heavy Back Squats
60 seconds Max Ski Erg or Row
rest 3 minutes
Every 3 minutes x 4 sets
1-2 Heavy Front Squats **Same weight or heavier from BS**
60 seconds Max Bike or Run
.
FITNESS
A. Hang Clean Prep
Front Squat w/ pause x 3 reps
Hip Muscle Clean x 3 reps
Hip Clean x 3 reps
Clean from Mid Thigh x 3 reps
Clean from above knee x 3 reps
.
B. Four Sets
Double Kettlebell Clean + Front Squat (1+1) x 5 reps
rest 15-20 seconds
Single Arm Dumbbell Row @3030 x 6-8/arm
rest 15- 20 seconds
Deadbug x 5/side – Hold last rep for 10s per side
rest 60-90 seconds
.
**KB Clean -Build to Heavy Five Rep. PRing does not equal Heavier weight necessarily. PRing can be technique improvement**
.
C.  Every 3 minutes x 4 sets (12 minutes)
3 Heavy Back Squats
60 seconds Max Ski Erg or Row
rest 3 minutes
Every 3 minutes x 4 sets
1-2 Heavy Front Squats **Same weight or heavier from BS**
60 seconds Max Bike or Run

Monday 9.25.17

By: 0

PERFORMANCE
A. Snatch lift off + Snatch Prep:
Snatch Grip Single Leg RDL to above knee x 3 on 3rd rep lower to start position
Snatch lift off w/ pause above knee x 3 reps
Snatch Grip Deadlift to Hip/Pocket x 3 reps
Hip Hi Pull x 3 reps
Snatch Hi Pull x 3 reps
.
B. Snatch lift off + Snatch (1+1) –  10 minutes to build to Heavy Double
.
**Build to Heavy Single Goal is not PR necessarily, get to 90% of 1RM or Better**
.
C.  Complete as many rounds and reps as possible in 12 minutes
3 Hang Dumbell Power Clean 50/35# per hand
3 Pushups on Dumbells
1 Legless Rope Climb
6 Hang Dumbell Power Clean 50/35# per hand
6 Pushups on Dumbells
1 Legless Rope Climb
9 Hang Dumbell Power Clean 50/35# per hand
9 Pushups on Dumbells
1 Legless Rope Climb
etc…
.
**Scale Options for Rope Climbs
Scale Down
  1. Rope Climb w/ legs x 1 rep
  2. Strict Supinated Grip Pullup x 4/3 reps
Scale Up
  1. Ring or Bar MU
    1. Go up By 3s
****
.
FITNESS 
A. Snatch lift off + Snatch Prep:
Snatch Grip Single Leg RDL to above knee x 3 on 3rd rep lower to start position
Snatch lift off w/ pause above knee x 3 reps
Snatch Grip Deadlift to Hip/Pocket x 3 reps
Hip Hi Pull x 3 reps
Snatch Hi Pull x 3 reps
.
B. Four Sets:
Snatch lift off + Snatch Hi Pull (1+1) x 2 reps
rest 30 seconds
Stomach to Wall Handstand Hold x Max Effort **Position & Bracing Focus, NOT HEIGHT**
rest 2 minutes
.
** SLO + S Hi Pull – Perform as singles build to Heavy Complex. Build Every Set, Touch Heaviest weight possible**
.
C. Complete as many rounds and reps as possible in 12 minutes
3 Hang Dumbell Power Clean 50/35# per hand
3 Pushups on Dumbells
1 Legless Rope Climb
6 Hang Dumbell Power Clean 50/35# per hand
6 Pushups on Dumbells
1 Legless Rope Climb
9 Hang Dumbell Power Clean 50/35# per hand
9 Pushups on Dumbells
1 Legless Rope Climb
etc…
.
**Scale Options for Rope Climbs
Scale Down
  1. Rope Climb w/ legs x 1 rep
  2. Strict Supinated Grip Pullup x 4/3 reps
Scale Up
  1. Ring or Bar MU
    1. Go up By 3s
****

Sunday 9.24.17

By: 0

PERFORMANCE/FITNESS 
.
A. Gymnastics  –
12 minutes to choose 1 movement per category to complete 3-4 sets of each
Upper Body Push
Strict Handstand Pushup or Handstand Pushup Variation x 3-7 reps
Ring Dip or All Dip Variations x 4-8 reps
Ring Pushup or any Pushup Variation x 5-10 reps
.
Upper Body Pull
Legless Rope Climb x 1 rep
Rope Climb w/ legs x 2 reps
Ring Pullup @33X1 x 2-5 reps
Weighted Pullup x 1-5 reps
Strict Pullup x 3-7 reps
.
B. Midline Work
Hollow Hold or Rock 30:30 x 4 sets
Russian Twist x 30:30 x 4 sets
Arch up Hold or Rock x 30:30 x 4 sets
.
C. Seven Sets:
 Teams of 2 break up as you see fit
Complete as many reps as possible in 2 minutes
25/18 Cal Row
Amrap Burpee Box Jump 24/20″ in remaining time
rest 1 minute btw sets
.
**While Partner is Rowing, Other Partner is Holding Double KB Front Rack hold 55/35# per hand***
.

Friday 9.22.17

By: 0

PERFORMANCE/FITNESS
.
A. Back Squat Prep
Squat Hold w/o Barbell x 2 minutes
Feet Together Squat x 3 reps
Sumo Stance Squat x 3 reps
Back Squat x 5 reps
.
B. Four Sets:
Back Squat @70-80% of 10 reps
rest 20s
Dumbell Renegade Row w/ pause at top + 3s lower in each rep x 8 reps
rest 2 minutes
.
C. Complete as many rounds and reps in 3 minutes
6 Goblet Squat 70/55#
6 Burpees
rest 2 minutes
Complete as many rounds and reps in 3 minutes
5 Knees to Elbows
10 Air Squats
50ft Crawl
rest 2 minutes
Complete as many rounds and reps in 3 minutes
6 Goblet Squat 70/55#
6 Burpees
rest 2 minutes
Complete as many rounds and reps in 3 minutes
5 Knees to Elbows
10 Air Squats
50ft Crawl
.

Thursday 9.21.17

By: 0

PERFORMANCE
A. Split Jerk Prep
Behind Neck Front Rack Mobility x 15-20s/side
Strict Press x 3 reps
Dip Hold x 3 reps
Push Press w/ pause in Dip x 3 reps
Split Jerk w/ pause in Dip x 3 reps
.
B. Split Jerk w/ pause in Dip of first rep x 2 reps every 90 seconds x 10 sets **Look to be at 70-80% for a minimum of 8 sets**
.
C. Three Sets:
45 seconds Max Kettlebell Swing 70/55#
15 seconds rest
45 seconds Burpees
15 seconds rest
45 seconds Push Press 95/65#
15 seconds rest
.
FITNESS
A. Split Jerk Prep
Behind Neck Front Rack Mobility x 15-20s/side
Strict Press x 3 reps
Dip Hold x 3 reps
Push Press w/ pause in Dip x 3 reps
Split Jerk w/ pause in Dip x 3 reps
.
B. Five Sets:
Push Press w/ pause in dip of first rep only x 3 reps **Look to use 70-80% of 3RM today, focus on Position & Bar Speed**
rest 10-15 seconds
Single Leg Romanian Deadlift x 4-6/leg
rest 10-15 seconds
Single Leg Plank x 20-30 seconds/ side
rest 60-90 seconds
.
C.  Three Sets:
45 seconds Max Kettlebell Swing
15 seconds rest
45 seconds Burpees
15 seconds rest
45 seconds Push Press
15 seconds rest
.

Wednesday 9.20.17

By: 0

PERFORMANCE/FITNESS
A.  Four Sets:
Support on Rings x 10-25 seconds
Scap Pullup + Pull to 90 degrees (1+1) x 3-5 reps
Single Leg Wall Squat x 20-30s/ side  **Leg Fully extended during hold**
.
**Goal for this week is improve in the following areas
  1. Quality of Movement
  2. Top Range of Time or Rep scheme
.
B.   Complete as many rounds and reps as possible in 7 minutes
5/3 Strict Pullup  or Ring Row x 5 reps **Ensure Scap Pullup is happening every rep**
50ft Single Arm Farmer Carry R arm 70/55#
Hollow Rock x 10 reps
Arch up x 10 reps
50ft Single Arm Farmer Carry L arm 70/55#
rest 3 minutes
Five Sets:
20 seconds Dumbbell Power Clean 50/35# per hand
20 seconds Front Rack Reverse Lunges alternating Legs
40 seconds Assault Bike (20s @80% + 20s@100%)
rest 90 seconds btw sets